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Most changes in posture are a result of bad habits, such as sitting hunched over and not standing correctly. Over time, these habits can create muscle weakness and imbalances that can trigger spasms and place stress on the neck, low back, and shoulders.
Looking down at a smartphone or laptop for long periods of time can cause neck pain. The position flexes the neck forward and requires the use of neck and shoulder muscles. Over time, this position may strain the muscles to the point of weakness. To relieve pain, it helps to raise a screen closer to eye level and to do neck exercises and stretches. Posture is important, too. Supporting the arms while sitting also helps, since taking pressure off the arms takes pressure off the shoulder muscles.
Approximately 80% of people experience neck pain during their lifetime, and 20% to 50% deal with it annually. Besides the obvious physical discomfort, neck pain can trigger headaches and cause numbness, tingling, or weakness in your arms, and may be linked to medical problems, including rheumatoid arthritis or infection. Making certain lifestyle changes can keep your neck strong, healthy, and pain-free.
Several sessions of acupuncture and the Alexander Technique, which teaches proper posture and alignment, helped to reduce chronic neck pain by 32% and 31% respectively among long-time sufferers.
The Harvard Health Decision Guides help you determine the appropriate next steps to alleviate your pain.
Strengthening your core muscles to better support your spine can help prevent neck pain. Six exercises are illustrated. Pulling your chin in, sitting up straight, adjusting your workspace, can also help.
Head and neck cancer begins with the abnormal growth of cells. These cells multiply out of control, eventually forming a tumor in part of the head or neck. As the tumor grows, it can form a lump, a sore, or an abnormal patch of white or discolored tissue. Without treatment, the tumor can invade and destroy nearby bones and soft tissues. Eventually, it can spread (metastasize) to lymph nodes in the neck and to other parts of the body.
In many cases, head and neck cancers are triggered by carcinogens. These are substances that cause cancer. Common carcinogens include tobacco smoke, smokeless (chewing) tobacco, and snuff. Chronic or heavy alcohol use also contributes to head and neck cancer. The disease is especially prevalent in those who both use tobacco and drink alcohol. The human papilloma virus (HPV), which causes cervical cancer in women, has been linked to a growing number of throat cancers in men. Although a cause and effect relationship has not been proven, oral sex may be to blame for the transmission of HPV.
Head and neck cancers are classified based on where they are found:
Upper aerodigestive tract — This includes the lips, tongue, mouth, throat, and voice box (larynx). Of all head and neck cancers, those involving the upper aerodigestive tract are the most common. Almost all cancers in this part of the head are squamous cell carcinomas, which arise from cells that line structures in the head and neck. Squamous cell carcinomas can also occur on the skin of the head and neck, but they are not considered to be skin cancer.
Upper aerodigestive tract cancers are more common in people over age 45. Men are affected two to four times more often than women. Most of these cancers are related to tobacco use. Alcohol increases the risk, especially when it's used heavily and constantly. More and more cases of throat cancer in men have been tied to HPV.
Salivary glands — Salivary gland cancer is rare and varies in aggressiveness. Exposure to radiation increases the risk of this type of cancer. Smoking may play a role in certain types of salivary gland cancer. People who have had chronic salivary gland stones and inflammation of the salivary glands may be more prone to this disease.
Nasopharynx — The nasopharynx is the upper portion of the back of the throat, where the throat meets the back of the nasal cavity. Unlike other head and neck cancers, this one is not associated with tobacco or alcohol use.
In the United States, nasopharyngeal cancer has not been associated with any particular cause. But in parts of northern Africa, Asia, and the Arctic, where this cancer is more common, it has been linked to infection with the Epstein-Barr virus, the cause of infectious mononucleosis; eating Cantonese salted fish; high exposure to dust and smoke; and eating a lot of fermented foods.
Sinuses and nasal cavity — About three-quarters of cancers found in the sinuses (behind the bones of the forehead and cheeks and inside the nose) are squamous cell carcinomas. Rarely, other types of cancer occur in this area. In many cases, these cancers grow fairly large before they are diagnosed. This is because the tumors have room to grow before they block the sinuses or nasal passages or cause other symptoms.
Most men develop neck pain for the same reasons they suffer low back pain, often strained or sprained muscles, ligaments, and tendons. First-line therapy is rest, ice, heat, pain relievers, and possibly limited use of a neck collar. Exercises to stretch and strengthen the neck, shoulder, and upper back muscles can speed recovery from a painful neck condition and possibly reduce flare-ups. Therapy will likely combine isometric and range-of-motion exercises. In isometric exercise, you tighten the neck muscles against an opposing force. If neck pain is severe, lasts for weeks or months, drastically limits your ability to move your head, radiates into the shoulders, or feels worse in the morning, more extensive therapy and possibly surgery may be indicated.
Nearly 21 million women live with neck pain. The problem is
typically caused by arthritis and degenerative disk disease, and
accentuated by poor posture, declining muscle strength, stress,
and a lack of sleep. The best treatment for neck pain is a
combination of aerobic exercise, strength training, and
stretching exercises. Ergonomic improvements such as keeping a
computer monitor at eye level and putting a tablet reader at a
45° angle can also help prevent neck pain.
In a study, women who followed a program of exercises designed to strengthen neck and shoulder muscles experienced a significant decrease in neck pain.